by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Work Smarter Workout 43 100 Hang Power Cleans (135/95lbs) Every time you drop the barbell to rest, perform 15 burpees. * We don’t recommend going for this in one shot. Break this up into 4 or 5 rounds in order to avoid doing more burpees. If you do this with a...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Standard Operating Procedure Workout 42 AMRAP 20 20/15 Fan Bike Calories 15 Kettlebell Swings (53/35lbs) 10 Box Jumps (24/20 inches) *No heavy weights for this one; just an endurance workout that will test your work ethic and drive. Aim for 8 rounds or more. Why:...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Rookie Roundup Workout 41 EMOM 30 Minute 1 – Push Ups Minute 2 – Wall Balls or Handstand Hold Minute 3 – Double Under or Single Under Minute 4 – Burpee Box Jumps Minute 5 – Plank or Russian Twists Minute 6 – Rest *Work for 50 seconds of the minute and use the...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Origins 3 Workout 40 Leg Work Back Squat 3 – 3 – 3 – 3 – 3 – 3 Dumbbell Reverse Lunge 10 – 10 – 10 – 10 Good Mornings 12 – 12 – 12 – 12 Hip Thrusts 10 – 10 – 10 – 10 Banded Walks 8 Lengths of the Bay Standing Calf Raises 15 – 15 – 15 Wall Sit Accumulate 120 seconds...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Plan. Execute. Deliver Workout 39 3 Workout stations with a 5-minute time cap or 5 rounds. Station 1: 100m Farmer’s Carry and 10 Burpees Station 2: 10 Wall Balls and 10 Box Jumps Station 3: 10 KB Swings (70/53lbs) and 10 Overhead Lunges (95/65lbs) *Rest for 5 minutes...
